Sun 18th Feb 2018 at 10:00am by Richard-M

Run > Race

breezy

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Time
42:37
Miles
5.61
Min/mi
7:36
Pacing
81%
WAVA
61.29
Stride(cm)
126
Cals
490
Cadence
168
BPM
154
%MHR
90.4
B/mi
1168
Asc(m)
42
Surface
Grass

Notes & Comments

SRoyston XC with sore calf 45s faster then 2017 in the mud...
plit Summary
===
1) 1km - 4:22(4:22/km) 118/152bpm 4cal 13.73/18.73kmph
2) 1km - 4:37(4:37/km) 148/153bpm 48cal 12.97/16.26kmph
3) 1km - 5:03(5:03/km) 154/163bpm 63cal 11.9/17.26kmph
4) 1km - 4:23(4:23/km) 159/164bpm 57cal 13.71/18.82kmph
5) 1km - 5:06(5:06/km) 160/165bpm 67cal 11.75/16.53kmph
6) 1km - 4:43(4:43/km) 160/165bpm 62cal 12.74/18.51kmph
7) 1km - 5:03(5:03/km) 160/166bpm 67cal 11.87/17.16kmph
8) 1km - 4:45(4:45/km) 159/165bpm 61cal 12.62/17.38kmph
9) 1km - 4:28(4:28/km) 162/168bpm 60cal 13.42/21.44kmph
10) 0.03km - 6(3:12/km) 168/169bpm 1cal 18.74/19.24kmph

4:22 4:37 5:03 4:23 5:06 4:43 5:03 4:45 4:28 6

Pin Map

0mi in 0

Pace

14%

18%

21%

16%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	1:39	1:39	6:37	89 58-114	589	172 110-178
0.50	3:38	1:58	7:53	131 117-146	1033	170 162-174
0.75	5:29	1:51	7:24	151 146-153	1117	168 162-174
1.00	7:08	1:40	6:39	146 141-152	970	165 160-168
1.25	9:03	1:55	7:40	148 142-154	1134	169 166-172
1.50	11:12	2:09	8:35	155 149-158	1331	169 162-174
1.75	12:51	1:39	6:34	150 137-158	985	170 162-176
2.00	15:11	2:20	9:21	160 145-164	1496	169 166-174
2.25	17:00	1:49	7:17	157 150-162	1142	171 166-182
2.50	18:30	1:30	6:01	159 155-162	958	170 166-174
2.75	20:43	2:13	8:50	162 157-165	1432	168 158-172
3.00	22:42	1:59	7:55	157 149-161	1244	165 116-242
3.25	24:21	1:40	6:38	159 149-163	1056	169 142-240
3.50	26:11	1:50	7:20	159 150-162	1165	169 168-172
3.75	28:26	2:15	8:59	162 157-165	1455	166 162-170
4.00	30:11	1:45	6:59	158 149-164	1103	165 126-174
4.25	32:33	2:22	9:30	161 149-166	1529	169 164-174
4.50	34:26	1:53	7:31	159 144-166	1196	168 162-212
4.75	36:03	1:37	6:27	158 147-162	1018	167 166-170
5.00	38:17	2:15	8:59	161 155-166	1447	169 162-172
5.25	40:24	2:06	8:25	160 151-166	1347	162 142-170
5.50	41:59	1:35	6:21	164 161-166	1042	172 162-258
5.61	42:36	37	5:31	166 165-169	916	177 174-182

Heart

154/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

168 (258 max) Stride Length: 126cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.7	168	5.6	42:05	7:34
Walk	1.2	131	0.1	31	9:14
Still	0.0	-	-	0	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:21	5:25	59.98%	More
800m	3:18	6:38	57.23%	More
1km	4:13	6:47	58.44%	More
Mile	7:07	7:07	58.92%	More
5k	23:18	7:30	61.22%	More
5 miles	38:17	7:39	60.64%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:18	6:18	66.58
5km	22:08	7:07	64.47
5M	37:31	7:30	61.87
10km	47:44	7:41	60.70
10M	1:20:52	8:05	59.20
Half	1:49:05	8:20	57.60
20M	2:54:22	8:43	57.10
Mara	3:55:11	8:59	56.45

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